Glamorous Strength

Breakfast:

2 pieces of Ezekiel Bread with Peanut Butter

Coffee x2

Snack-

Salami and Cheese

Snack-

Grapes

Pre-workout Snack

Natural Oats Honey & Oats Bar

Lunch-

Grapefruit & Spinach Salad with Raspberry Vin.

Snack-

1/4 cup raisins

Dinner-

Salmon with Orzo 

Broccoli

Drank 12 glass of water today because I had 2 glasses of coffee in the am and one on my way home from school before honey&oats bar.

After yesterday’s very intense leg and glute workout I focused on arms, upperback and abs.

Started with easy streches.  Shoulders and upper-back muscles engaged!

Using the battling ropes for 30 secs. Kept tempo up and made sure that the ripple went from my hand all the way to the end.

Kettle ball swings for 30 secs.

Lat Pull with kettle bell 15x —> take as the same grip as a swing but kettle bell from starting position between shoulder-width apart legs and pull up so fists are just below chin. 

Dumbell Press: from 90 degree angle to above head.

ALL REPEATED 3x

Free Motion Equipment:

Lat Pull/Chest press -Do both arms for 15x then do Unilateral 15x

Side planks for 30 seconds

Repeat 3x

Free Weights

5lbs- Weights.

Tricep Extension:Using the bench lay back and extend weights in front arms straight ahead. Bend elbows and keep tight to body, bring weights close to ears.

Not sure what to call this! Extend arms above, still laying. Angle wrists away from body and pull into body bending at elbows keeping tight. The weights should be coming past your obliques

8lb Weights.

7 bicep curls half up, 7 biceps from half mark to all the way, 7 full extension and curl

Reapet 3x

Back to the Equipment!

Using the assisted pull-up machine- Subtract 70 lbs.

PUll up is one, take 4 seconds to lower body. 12x

Row Machine @ 30 lbs 12x

Repeat 3x

Core!

Using the machine where you extend your arms (not sure of the name! I will try to remember to update!)

Regular Crunches 20x

Take R arm and grasp L handle. Push out but looking to the L side. 15x

Repeat with L arm on R handle and looking to R side 15.  

Lift legs in 90 degree angle, supported by nothing. Crunches. 12x.

Using the Hamstring/Glute extender. Using a 20 lb weight, go all the way down to feel the pull in the hamstring and use your lower back to get you up. Try not to swing back up from momentum but use control. 20x

Repeat 3x

I was definitely feeling the burn during but I feel great now! Tomorrow’s session at 11am hopefully I wont feel the burn to bad then!

FAB FEB!